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S&F Weekly Programming Preview : 3/15-3/20

Monday:getting the week started with a long AMRAP pairing cardio with DB work for a nice sweat session to start the week. Tuesday:working on the barbell today with strength work for our front squat. You will be working off of percentages from our recent 3

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SWIFT Weekly Programming Preview : 3/15-3/20

Monday:starting the week off with a long AMRAP full of cardio and a bit of dumbbell work. There will be rest thrown in as well to help you keep your intensity up throughout. Tuesday:starting today with accessory work for some shoulder and core stability as

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SWIFT Weekly Programming Preview : 3/7-3/13

Monday:Starting the week off with some accessory work for the hips and shoulders, followed by a 15 minute EMOM. 30 seconds of work and 30 seconds of rest mean that you are in control of the difficulty of this workout. Tuesday:Two pieces, both 12 minutes

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S&F Weekly Programming Preview : 3/7-3/13

Monday:getting the week started with a bit of squat strength work on the barbell with some percentage work for our front squat and back squat to really up our squat volume. Your workout today will be a medium-length triplet with cardio, barbell work, and some

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CrossFit Open 2021 @ NapTown Fitness

Curious about how the Open is going to work at NapTown this year? You’ve come to the right place! There are two offerings each week: Option 1 – In class on Fridays: We will be doing Open Workouts in ALL Strength & Fitness Classes on

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S&F Weekly Programming Preview : 3/1-3/6

Monday:getting the week started with a bit of squat strength work on the barbell with a focus on building heavier and then working through some drop sets. We will then close the day out with a fun AMRAP pairing thrusters with burpees for a fun

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SWIFT Weekly Programming Preview : 3/1-3/6

Monday:Lots of quick rounds today in order to keep us moving at a quick pace! Small sets are already programmed, so push it on the weight today! Tuesday:We’ve got a long EMOM continuing into our week. Pushing, pulling and stepping up and over will get

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SWIFT Weekly Programming Preview : 2/22-2/27

Monday:We’ve got a date with a pair of Dumbbells and a couple triplets to start out our week! We’ll start a little slower and speed things up as the date goes on, finishing our night off with some core work to take us out the

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S&F Weekly Programming Preview : 2/22-2/27

Monday:getting the week started with a bit of pressing strength work on the barbell. Your workout will be an EMOM featuring strict gymnastics work and cardio with two paced minutes and one minute with a goal of max reps that will be your score for

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SWIFT Weekly Programming Preview : 2/15-2/20

Monday:Pulling and pressing will help prepare for the workout today. Hang on for six rounds of some grip and core intensive movements. Just remember- one round at a time! Tuesday:An increasing number of lunges for today as the bike distance stays the same. Load up

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